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Bridge 2.0 GPP Day "Rows"

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  • Bridge 2.0 GPP Day "Rows"

    Hey Everyone!

    I feel like this is a rather silly question, but I have seen suggestions that the GPP upper back AMRAP work is typically done with chinups, pullups, and "rows." By rows, are we talking about a rowing machine or pendlay rows? The reason for my confusion is that Day 2 already has Pendlay rows programmed so I was thrown off by seeing them on day 3 also. Hope my question makes sense. Thanks everyone!

    - Casey

  • #2
    Yes they are pendlay rows. Those are just suggestions, and you only choose one chins or rows.

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    • #3
      'Rows' can also be DB rows, cable rows, t-bar rows, lever rows, chest supported rows, etc, etc, etc ...take your pick!

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      • #4
        Originally posted by llaffin View Post
        'Rows' can also be DB rows, cable rows, t-bar rows, lever rows, chest supported rows, etc, etc, etc ...take your pick!
        This

        I see it as my bodybuilding whatever back day. Pull downs (supinated or pronated), single arm pulldowns, seated cable rows with different attachments (straight bar, neutral, etc., one arm), DB rows, Meadows rows, assisted pull ups/chins if you can get enough reps or want to do higher reps, DB rows while lying on a bench, etc., etc., etc...
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        • #5
          Thanks guys, I appreciate it! Im dealing with a bit of elbow pain and had been typically doing chins, but might try something else to let my elbow heal. I'd been doing as many sets of 3 as I can in 6 minutes, with 30 second rests. How do you guys like to do the rows?

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          • #6
            I do sets of 8 with 20s-30s between sets. I typically get between 6 to 9 sets in 7 minutes, so between 40ish to 70ish reps. The lower end is when I do one arm work (e.g. DB rows) and the higher end is both arms (cable rows, lag pull downs). As conditioning improves one could probably shorten rest further.

            I have found single arm work helps with elbow pain in my past, maybe as the range is not fixed. So DB rows, single arm cable rows, Meadows rows, etc.
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            • #7
              Thanks for your help Teddy!

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              • #8
                I like to do EMOM (every minute on the minute). So I end up always doing 7 sets in a 7 min GPP session, and I amrap each set to an RPE ~8, usually staying in the 8-10 rep range per set (typically 60-70 reps total). Just a personal preference, makes the process simpler.

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                • #9
                  I too like EMOM. I’ve used ladders before too, 1-2-3-4-5, 1-2-3-4-5, etc.

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                  • #10
                    Originally posted by Casey Donovan View Post
                    Hey Everyone!

                    I feel like this is a rather silly question, but I have seen suggestions that the GPP upper back AMRAP work is typically done with chinups, pullups, and "rows." By rows, are we talking about a rowing machine or pendlay rows? The reason for my confusion is that Day 2 already has Pendlay rows programmed so I was thrown off by seeing them on day 3 also. Hope my question makes sense. Thanks everyone!

                    - Casey
                    i do lat pulldowns on one gpp day and cable rows on the other, or db chest supported rows.

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